Massage Techniques for Rock Climbers скачать в хорошем качестве

Massage Techniques for Rock Climbers

For more content like this as well as in-depth blog writeups and links to research articles, go here: https://www.hoopersbeta.com/ Treat Yo Self! This video talks about IASTM (instrument assisted soft tissue mobilization) techniques so you actually know what you're doing if you're using this to help heal from an injury! Video Overview (00:08) What are the benefits? (00:22) Warm-Up (01:00) Angle (01:35) Duration (01:49) Direction of Force (02:03) Pressure (02:37) Style (02:56) Stretching (04:10) Should you strength train afterwards? (04:34) Frequency (05:29) How do you know if it's working? (06:01) Contraindications (06:30) Bloopers (07:10) :Layout: What is IASTM Why we do it (and the research that supports it) Instruction in a program to guide you through your own techniques What is IASTM? IASTM refers to a technique that uses instruments to remove scar tissues from injured soft tissues and facilitate healing process through formation of new extracellular matrix proteins such as collagen (3). Why do we do it The introduction of controlled microtrauma to affected soft tissue structure causes the stimulation of a local inflammatory response. Microtrauma initiates reabsorption of inappropriate fibrosis or excessive scar tissue and facilitates a cascade of healing activities resulting in remodeling of affected soft tissue structures (5) Improve range of motion The current literature provides support for IASTM in improving ROM in uninjured individuals as well as pain and patient-reported function (or both) in injured patients (4) IASTM Program Warm up the tissue for 3-5 minutes If it is your hand, do some tendon glides, or squeeze some putty, anything to elicit blood flow, do this for a few minutes or just as long as needed to improve mobility and circulation of the tissue Techniques Angle: ~45 degrees Time: Research shows this can be effective in as little as 1-2 minutes, but 3-5 minutes is a good window Direction: OK to go with and against muscle fibers Style Cross friction stroke: Fast stroke with moderate pressure Deep fascial release: Moderate stroke speed with high pressure Advanced - Stripping: fast stroke, moderate pressure, with muscle elongation. Lengthen the muscle as you apply pressure up the muscle and tendon. This is an aggressive technique, perform at your own risk. Pressure This is mentioned in the style aspect, but the research does support heavier pressure to be more effective, so if going heavy and fast is painful, try to reduce the speed while tolerating the heavier pressure Post IASTM Stretch If you are going to exercise after, perform dynamic stretches and save static stretching until the end If you are using this as treatment and will not be doing strength training after, do 3 sets of 30 seconds to the affected tissue Strengthen Light strengthening to reinforce the changes you have made and helps to realign the collagen -- static stretch post strengthening How often should I do this? It can be performed daily (or more, as long as you aren’t noticing any negative signs), and it can be done prophylactically. How do you know if it is working for you? The obvious signs for this would be if you feel improved circulation, improved range of motion, or decreased pain within the session. The less obvious, and more important aspect, would be a healing timeline. Unfortunately, we are unaware of an alternate reality in which you can do a case study on yourself, with 1 version of you doing the IASTM and the other version not doing it, then comparing outcomes after a period of time, so you have to go with the research. The research has shown that this can be an effective technique to help with healing tissue, and if it makes you feel better when you are doing it, that’s an obvious sign that this is a beneficial treatment for you. Contraindications (reasons you should not do this) For the absolute and relative contraindications please see reference (8) or just check out the blog post! www.rocktherapypt.com/blog Remember, some of these are aggressive techniques, perform at your own risk! References https://www.ncbi.nlm.nih.gov/pubmed/3... IASTM in soccer players https://www.ncbi.nlm.nih.gov/pubmed/3... Effects of IASTM on MSK properties https://www.ncbi.nlm.nih.gov/pubmed/2... Therapeutic effectiveness of IASTM https://www.ncbi.nlm.nih.gov/pubmed/3... Systematic review https://www.physio-pedia.com/Instrume... Physiopedia https://pdfs.semanticscholar.org/c2b0... Rat trial https://www.ncbi.nlm.nih.gov/pubmed/1... Pressure with STM https://www.ncbi.nlm.nih.gov/pmc/arti... Fantastic article for overall information about STM Thanks as always for watching. Train. Climb. Send. Repeat. Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS IG: @hoopersbetaofficial Filming and Editing by Emile Modesitt www.emilemodesitt.com IG: @emile166